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Squat Tuck Jump
Bodyweight plyometric exercise that combines a squat with an explosive tuck jump, targeting quads, glutes, and hamstrings to build lower body power, agility, and cardiovascular endurance.
About Exercise
Equipment
Body Weight
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Calves, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
7/10Biceps Femoris, Semitendinosus, Semimembranosus
Calves
5/10Gastrocnemius, Soleus
Abs
4/10Rectus Abdominis, Transverse Abdominis
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with feet shoulder-width apart, arms at sides, core engaged, chest lifted.
- Squat down by bending knees and pushing hips back until thighs are parallel to ground, swinging arms backward.
- Explode upward by extending hips, knees, and ankles, swinging arms forward.
- Tuck knees toward chest at peak of jump, aiming thighs parallel to ground.
- Extend legs as you descend.
- Land softly on balls of feet, bending knees and hips into quarter squat.
- Immediately rebound into next squat without pause.
Coaching Tips
Form Cues
- Drive through heels
- Tuck knees high
- Land softly
- Keep core tight
- Swing arms explosively
Breathing
Inhale as you squat down, exhale forcefully during the jump and tuck.
Tempo
1-0-1
Range of Motion
Squat to thighs parallel or below, full tuck with knees to chest, land in quarter squat with knees aligned over toes.
Safety
Safety Notes
- Warm up thoroughly before performing
- Master basic squats and jumps first
- Avoid if you have knee, ankle, or back issues
- Use cushioned surface to absorb impact
- Progress gradually to prevent fatigue-related form breakdown
Spotting
No spotting needed; perform in open space with good footing.
Common Mistakes
- Landing with locked knees
- Arching back during jump
- Incomplete squat depth
- Loud impact on landing
When to Avoid
- Acute knee or ankle injuries
- Hip or back pain
- Joint instability
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip and knee flexion range
Build Up First
- Mastery of bodyweight squat
- Proficiency in basic squat jumps
- Good landing mechanics
Also known as
Tuck Jump Squat, Knee Tuck Jump, Squat Jump Tuck
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